Il muscolo ileo psoas (musculus iliopsoas) è un muscolo spesso e allungato, costituito da due ventri muscolari: il Grande Psoas e il muscolo Iliaco che si uniscono distalmente per inserirsi al piccolo trocantere del femore. Ecco perchè viene definito muscolo Ileo Psoas.
Il muscolo viene classificato, insieme al Piccolo Psoas, tra i muscoli interni dell'anca. È un muscolo che insieme ai paravertebrali sorregge il rachide lombare; esso collega le gambe, tramite il femore, alla colonna vertebrale (vertebre D12-L4) ossia fa da congiunzione tra busto e arti inferiori ed è responsabile di corretta postura del corpo. Spesso la causa di forti mal di schiena è riconducibile a questo muscolo anche se non è da considerare come unico responsabile ma è indubbiamente definibile come muscolo strategico.
Sintomi dolorosi di un muscolo Ileo Psoas infiammato:
Essendo un muscolo "strategico" si può facilmente intuire quale sia la sua importanza nei movimenti del corpo umano; esso ne è coinvolto in numerosi. Il muscolo Ileo Psias infatti permette di compiere alcune azioni fondamentali come:
- flettere la gamba quando vogliamo portare il ginocchio al petto
- aumentare la lordosi lombare, ossia accentuare o meno la naturale curvatura che hanno le ultime vertebre della colonna
- flettere la colonna vertebrale in avanti
- portare il bacino in avanti
Il muscolo Ileo Psoas non solo permette di effettuare diversi movimenti sopraelencati, ma è a stretto contatto con alcuni organi vitali per cui alcune infiammazioni sugli questi organi possono riflettersi direttamente su questo muscolo. Gli organi con cui è a stretto contatto sono:
- il rene
- l’intestino
- i legamenti dell’utero (nella donna)
- la vescica
Una rigidezza o meglio un infiammazione del muscolo Ileo Psoas porta alla comparsa di alcuni sintomi evidenti molto fastidiosi poichè come abbiamo detto è responsabile di alcuni movimenti del corpo e allo stesso modo è a stretto contatto con alcuni organi interni. Molti dolori sono causati da una scorretta postura che si è ormai assunta da diversi mesi o addittura anni. I sintomi più comuni sono i seguenti:
- scompensi posturali (Lombalgia, dolore al Sacro e al bacino)
- sciatica
- mestruazioni dolorose
- rigidità alle spalle
- altre patologie.
Le cause di irrigidimento del muscolo Ileo Psoas:
Come abbiamo detto in precedenza il muscolo Ileo Psoas svolge diverse funzioni dato che si interseca tra bacino, femore e colonna vertebrale ed è utilizzato per alcuni movimenti del corpo; in aggiunta è a stretto contatto anche con il diaframma.
Quest'ultimo muscolo è soggetto ad alcune "turbe" umorali che porta ad una rigidezza che può essere più o meno accentuata.
Lo stress quindi è una delle cause principali di irrigidimento del muscolo Psoas poichè si innesca nel corpo umano, tramite un meccanismo di autodifesa scritto nel nostro DNA, la produzione di adrenalina che prepara instintivamente il muscolo ad una reazione (parte Rettile) contraendolo e di conseguenza irrigidendolo. Lo stress può causare un irridigimento del muscolo "vicino" che è appunto il diaframma. Uno stress eccessivo porta ad una forte rigidezza di questo che si riflette direttamente sul muscolo Ileo Psoas.
Un ulteriore causa di rigidezza del muscolo Ileo-Psoas è una postura scorretta che si assume quando si sta per molte ore da seduti. Pensiamo ad esempio chi lavora in ufficio davanti al PC e rimane molto tempo nella sedia oppure a chi viaggia molto spesso ed assume questa posizione. Questa innaturale posizione va ad accentuare notevolmente la naturale lordosi della colonna vertebrale facendo assumere al corpo una postura scorretta; sappiamo bene invece che la schiena di sua natura ha una curvatura, questa deriva da un andamento a forma di "S" della colonna vertebrale. In questi casi si può passare da una lordosi naturale ad una iperlordosi oppure ad una ipolordosi a seconda dei casi. E l'entità può essere più o meno grave pasanado da uno stato di benessere ad un altro di malessere fisico con dolori sparsi più o meno accentuati.
Infine lo stretto rapporto con gli organi interni, viscere e reni, può influenzare il muscolo Ileo-Psoas. La complessità di legamenti che coinvolge questa area può rendere contratto questo muscolo centrale. Problemi uro ginecologici come nel caso di cisti ovariche, endometriosi oppure i postumi di interventi chirurgici possono accentuare il "malessere" del ileo-psoas. L'intestino o meglio una cattiva alimentazione o una scarsa idratazione posso far infiammare l'intestino e di conseguenza il nostro muscolo. Ricordiamo come bere poca acqua può causare una disidratazione del corpo ed in primis dei muscoli.
Rimedi per Ileo Psoas Irrigidito: Esercizi e Stretching
Esistono alcuni esercizi posturali mirati per evitare che il muscolo rimanga contratto. Questi esercizi permettono un allungamento (stretching) ed un conseguente rilassamento dello stesso quando questo è in una fase di infiammazione o quando è contratto. Questi esercizi possono far in modo che si passi da scorretta postura ad una più corretta. Sono molto importanti e vanno eseguiti in maniera regolare e costante per avere risultati apprezzabili.
Nelle foto soprastanti sono mostrati alcuni esercizi (posizione semplificata) eseguiti correttamente. L'esercizio consiste nel portare una per volta la coscia ed in particolare il ginocchio al petto mentre l'altra gamba risulta distesa. Nelle due varianti qui sopra un eserzio è eseguito su tappetino a terra con inserito un supporto per la zona lombare; mentre l'altra variante è eseguita su un apposito lettino o panca. Tali posizioni vanno mantenute per circa 60 secondi e va ripetuta per due o tre volte per ogni lato.
Per coloro che invece volessero eseguire un altro esercizio più complesso ed avanzato potete eseguire la posizione come in foto. Sotto il ginocchio potete inserire una tovaglia per supportare meglio il movimento di allungamento.
Oltre a gli esercizi mirati per allungare questo muscolo va fatto un lavoro sulla respirazione diaframmatica
Richiedere sempre una valutazione posturale prima di intraprendere qualsiasi attività sportiva
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